Protein powders for fussy kids

In my experience, insufficient dietary protein is surprisingly common, especially amongst picky eaters. The one thing that a swing towards processed foods has done, is dramatically reduced the amount of protein many kids (and some adults) consume. You see, most processed convenience foods are generally a combination of fat and carbohydrate (breads, breakfast cereals, crackers, muesli bars, pasta and noodles). Anything with a shelf life is generally protein deficient.

A vicious circle

It’s a bit of a vicious circle because kids who are lacking protein also often reject eating it, preferring high energy foods like refined, simple carbohydrate. They may also have a poor appetite for ‘meals’ and often just want to snack throughout the day. Poor variety is another issue, where they may eat protein but only from one source e.g.; dairy is common.

To make matters worse, I’ve found these kids are often also deficient in a number of key nutrients (found in good amounts in, you guessed it, protein-rich foods). These micronutrients not only support their health, but help to build a robust appetite for other good foods (like veggies).

Why do we need protein anyway?

We all need protein to build new cells and repair tissue. As kids are still growing (often rapidly), it is especially critical that they are consuming adequate amounts. Protein is used extensively by our bodies, everyday. It’s used to make digestive enzymes, to repair the digestive tract, to make antibodies to fight infection, to grow skin, hair and nails, to make blood cells, for strong bones, to build muscle, to make hormones, to stabilise our blood sugar….I could go on forever really.

We cannot store protein, so it’s safe to say, that in order to replace, rebuild and repair, we need to consume protein very regularly.

Signs of protein deficiency

In our society, it is rare to see frank protein deficiency. However, in my experience, subclinical signs are increasingly common, especially in picky eaters. These include:

• poor immune responses (getting sick frequently or difficulty recovering from illness)
• poor appetite or very picky (or more of a snacker, craving simple carbohydrates)
• poor concentration and trouble learning
• moodiness and mood swings
• poor sleep patterns
• muscular weakness, aches and pains
• poor growth and development (failure to thrive)
• skin problems
• delayed wound healing

Breakfast protein is SO important

Breakfast is a meal where protein is most critical, but is often lacking the most. No matter the claims, it’s a stretch to find anything in the supermarket isles that’s nutritionally adequate for breakfast. Not only that, but most exceed the World Health Organisation’s (WHO) recommended daily intake for sugar in one foul swoop.

A couple of years ago, I was a parent helper in my son’s class each week. One week, I noticed he was unable to focus, yawning and fidgeting a lot, grumpy and just out of sorts, not the boy I knew. I had a think about what he’d had for breakfast and realised that although he’d eaten a lot (quantity wise), it wasn’t particularly protein-rich (whole grain sourdough and a big fruit smoothie). So I did a little experiment the next few months, alternating between a very protein-rich breakfast and one light on protein (on the days I helped out). The result was clear to me just how essential breakfast protein was for his ability to focus and learn.

Studies also support the importance of breakfast protein, showing repeatedly that children who don’t have enough breakfast protein are prone to sleep, behavioural and learning challenges. For more information about the importance of dietary protein and lots of ways to include it in your diet, click here.

Protein supplementation

As you know, I’m a huge advocate of persisting to teach kids to love eating a good variety of whole foods – first and foremost. If you have a picky eater The Raising Well Nourished Kids Podcast is worth a listen to support you to support your young people in developing healthy eating habits and positive relationships with and through food. You can listen on Apple Podcasts, Spotify, YouTube or your favourite podcast App! 

However, just as medicine is required occasionally for illness, supplementation is often critical in restoring the appetite and desire for whole foods, especially in picky eaters. Protein supplementation is also often required for people who suffer chronic illness, are athletes or suffering with food intolerance which restricts their protein intake (egg, nut, dairy allergies for example).

It is also very helpful for those mornings that go pear-shaped and a sustaining brekkie is required quickly. As much as I’d like to serve a nutritionally balanced, high protein brekkie each and every morning, some days time is just stretched (like when my kids have a 5am swim squad and we are up at 4.30am) and a protein powder supplement is invaluable.

The vast world of protein powders

Navigating the many types of protein powders available is tricky business. Many brands are derived from feed-lot, grain-fed cows (also often fed GMO’s), highly processed soy proteins and contain franken-sugars, fructose, maltodextrin starches (aggravate blood sugars and the GIT), additives and more yuk ingredients.

Most also contain absolutely no plant fibre, good fats or micronutrients (vitamins and mineral) so nutritionally they are incomplete and not at all reflective of a well rounded, whole food meal. Thankfully, there are a select few which offer balanced nutrition and do what we need them to do – provide a sustaining, nutritious supplement, and here’s the clincher, that actually tastes good. It’s just got to taste good right?

What to look for when choosing protein powders

When choosing a wholefood-based protein powder, there are several key factors to consider to ensure you’re getting a good-quality and effective product:

Ingredients: Look for a protein powder that is derived from wholefood sources, such as pea protein, brown rice protein (preferably non GMO, sprouted and fermented), hemp protein, or a blend of these. If you’re okay with dairy, choose a Whey based protein powder, ensure it is grass-fed and/or organic. Avoid products with additives, artificial flavours, excess sugar or artificial sweeteners.

Nutritional Profile: Assess the nutritional content beyond just protein. Look at the levels of essential amino acids, vitamins, and minerals present in the powder. A good wholefood-based protein powder will offer a range of nutrients beyond just protein.

Allergen Information: Consider any allergies or dietary restrictions. Wholefood-based protein powders are often suitable for those with common allergies (e.g., dairy, soy, gluten), but always check the label for potential allergens.

Taste and Texture: Personal preference matters too. Choose a protein powder that tastes good to you and mixes well with your favourite fruits and fluid (I love making smoothies with coconut water and yoghurt) or add protein powder to recipes like pancakes, overnight oats or chia puddings. Some wholefood-based powders can have a grainier texture, which may be a consideration.

By considering these factors, you can select a wholefood-based protein powder that aligns with your dietary preferences, nutritional needs, and taste preferences, ensuring you get the most out of your protein supplement.

GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.

Protein Powders can be mixed into any smoothie you like really. This is a delicious, super simple recipe that we often have for breakfast or for an after school pre-sport snack (I pop it in a thermos to keep it nice and cold)…

Black Forrest Breakfast Smoothie

Prep 5 minutes minutes

Total 5 minutes minutes

Serves: 2 (or 1 adult, 2 kids)

A nutritionally balanced breakfast or snack, this Black Forrest Breakfast Smoothie is super quick and easy to make.

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Ingredients

Simply blend together:

• 1-2 serve/s wholefood protein powder
• 250 ml milk (of choice) (1 cup) or coconut water or just water
• 120 ml natural, Greek or coconut yoghurt (½ cup)
• 100 g frozen raspberries (1 cup) or cherries
• 1 tbsp cacao powder - unsweetened Dutch process or raw

Method

• Blend all of the ingredients in a high speed blender or food processor until smooth and icy. If using a Thermomix, blend 30 seconds speed 7.

Variations

Supercharge it

I think smoothies and parfaits are a great opportunity to ‘boost’ nutrition, especially in veggie fussy kids. A little avocado, raw cauliflower, zucchini, baby spinach or sweet potato sit unrecognisable behind this breakfast if you’d like to try it (though you’ll need a good quality high speed blender to make it smooth). This post talks more about hiding vegetables in smoothies.

Important

Please speak to your nutritionally trained health care practitioner to determine if your or your child's individual nutritional requirements are being met. This post is not intended to diagnose or prescribe, merely help you to make an informed choice.

Course: Breakfast Snack

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